“Hydrate. Eat a banana. Stretch.”
Google "how to avoid muscle cramps in sports" and you'll find this phrase 9/9 times, across nine different websites.
- None cite a study
- None tell you how much sodium or potassium you actually lose during exercise
- None explain why the link between dehydration and cramps is still debated among researchers
Here's what research actually says about muscle cramps in sports, with a numerical electrolyte guide to know what you really need to replenish.
Why you get muscle cramps in sports
The short answer: researchers don't fully agree yet.
Two hypotheses coexist:
- Electrolyte imbalance. You lose sodium and potassium in your sweat, and this deficit promotes cramping.
- Neuromuscular fatigue. After prolonged or too intense exertion, the muscle loses control of its own contraction, regardless of your hydration level.
A review published in Sports Health presents these two mechanisms as complementary, not contradictory.
A study published in Muscle & Nerve points to neuromuscular fatigue as a key factor, especially in athletes who increase their training volume too quickly.
In concrete terms: your hydration matters, but it's not the only variable.
Hydration before, during, after exercise: the "how much" no one tells you
Drinking water is basic. But water alone doesn't replace what you lose in electrolytes.
A study published in the Journal of Athletic Training showed that electrolyte supplementation delays the onset of cramps in athletes training in the heat.
Another research published in the British Journal of Sports Medicine linked a decrease in serum sodium to an increase in cramp prevalence.
And a study comparing a rehydration solution to spring water found that the electrolyte solution reduces susceptibility to cramps.
Before exercise
One sachet in 500 ml of water, one to two hours before departure.
During exercise: how much to drink to avoid muscle cramps
Beyond 60 minutes, plan for electrolyte intake every 45 to 60 minutes. Not just water.
After exercise
Within 30 to 60 minutes after arrival, to replace what sweat has carried away.
To remember
One Maple MC2 sachet contains 273 mg of sodium, 94 mg of potassium, and 47 mg of calcium. Water alone: 0 mg of all three. That's the difference between replenishing and just diluting.
| Electrolyte | Water alone | Maple MC2 Sachet |
|---|---|---|
| Sodium | 0 mg | 273 mg |
| Potassium | 0 mg | 94 mg |
| Calcium | 0 mg | 47 mg |
| Total electrolytes | 0 mg | 414 mg |
Discover the full profile of the maple drink.
Nutrition and minerals: magnesium, potassium, calcium
The usual sources always come up: banana, almond, sweet potato, dark chocolate.
These are good sources of magnesium and potassium. But they act on your general mineral status, not on what you lose during a 90-minute outing in the hot sun.
A study on long-distance runners published in the British Journal of Sports Medicine even nuances the direct link between serum electrolytes and cramps. The mechanism is real, but it is not yet reliably measurable individually.
What we do know, however, is that organic maple syrup produced in Saint-Ours provides 28g of carbohydrates and 110 kcal per sachet, with its natural minerals, without chemical transformation.
Discover our origin in Saint-Ours, Montérégie.
A numerical benchmark, not just generic advice
273 mg sodium, 94 mg potassium, 47 mg calcium per sachet.
Discover the Maple drinkWarm-up, stretching, and muscle preparation
A cold muscle tires faster. And neuromuscular fatigue, as we saw above, is part of the cramping mechanism.
Before exercise:- Dynamic stretching, not static. Controlled movements, no holding positions for long.
- 5 to 10 minutes at progressive intensity before hitting race or cycling pace.
- A gradual increase in load from week to week, not a sudden jump in volume.
Static stretching, on the other hand, belongs after exercise. Not before.
How to avoid cramps during exercise: what to do if it happens anyway
Even with the best preparation, a cramp can occur.
Here's what to do:
- Stop. Continuing with a cramp worsens the contraction.
- Gently stretch the affected muscle, without forcing.
- Breathe slowly. Nervous tension amplifies muscle contraction.
- Hydrate immediately, with electrolytes if you have them.
- Resume gradually. No immediate sprint after a calf cramp.
If cramps return with every outing, it's likely your training volume or preparation that needs adjusting, not just your water bottle.
Muscle cramps by sport: running, cycling, trail, team sports
The risk of cramping doesn't present itself the same everywhere.
Running. Calves and hamstrings are most affected, especially at the end of a race or during sudden acceleration (final sprint, hill).
Cycling and long-distance cycling. Quadriceps and calves are continuously stressed, making them vulnerable on rides of 3 hours or more, especially in heat.
Trail and ultra-trail. Uneven terrain adds constant micro-muscle adjustments (ankles, calves), and prolonged duration multiplies electrolyte losses.
Team sports (soccer, hockey, football). Cramps often occur at the end of a game, when neuromuscular fatigue accumulates after repeated efforts of varying intensity.
In all cases, the principle remains the same: structured electrolyte hydration, progressive warm-up, reasonable increase in load.
Night cramps after exercise: why they also happen at night
You finished your outing hours ago, and your calf contracts in the middle of the night. This is not uncommon.
Post-exercise nocturnal cramps are generally linked to incomplete recovery: the sodium and potassium lost during the day were not fully replaced before bedtime, and the muscle remains in a state of accumulated fatigue during sleep.
Drinking enough in the hours following exercise, not just during the workout, helps reduce this risk.
Common mistakes that cause cramps
Three common mistakes often recur among athletes trying to avoid cramps:
- Drinking only plain water during a long effort. This further dilutes the sodium already lost in sweat, which can worsen the imbalance rather than correct it.
- Skipping warm-up on busy days. A cold muscle enters neuromuscular fatigue faster.
- Increasing training volume too quickly. The body does not have time to adapt, which wears down the muscle's tolerance to effort.
Frequently asked questions
In summary
On one side: "hydrate and eat a banana," repeated on nine sites without a single supporting study.
On the other: two identified research mechanisms, a numerical electrolyte benchmark, and muscle preparation that counts as much as the water bottle.
Avoiding muscle cramps in sports is not a magic formula. It's structured hydration, minerals replenished in real quantities, and a warm-up taken seriously.
Discover the Maple drink or explore our maple drinks.
